In late 2019, I recorded a series of talks for “Tricycle” magazine, focusing on how Buddhist tools can help us tackle social media and internet addiction. The talks were released online in January of the following year, and I decided to turn my notes into a series of articles, which resulted in six pieces: an introduction and an article for each of the five tools I discussed.
As I expanded on my initial talks, I realized there were many points I hadn’t covered. For those interested, here are the links to Part 1, Part 2, Part 3, Part 4, and Part 5.
I admit, I was once a social media addict. Because of my teaching methods, I spend a lot of time online, and it was easy to get consumed by social media. Like many, I carry around a device we call a “phone,” though I seldom use it for calls. Instead, it’s a gateway to endless distractions.
Given the time I spent online, I found myself often getting too absorbed. This affected my work, and I’d sometimes stay up late reading captivating articles, usually on science and psychology. The information was good, but I couldn’t stop, which led to sleep deprivation. My focus on reading books declined, making life feel more superficial without that deep engagement.
Sometimes, I encountered additional problems like online arguments, which made me anxious and heightened my heart rate when logging in. I craved attention, frequently checking if my posts were liked or shared. These behaviors were definitely forms of suffering.
This led me to question how my Buddhist practice could help me break free from online addictions. I started using certain tools, and by the time I wrote these articles, I had mostly overcome my addictions, though Twitter remained a challenge. However, applying these techniques helped me disengage even from that platform.
When I talk about social media addiction, I’m referring to the compulsive use of social media despite its harmful effects. It’s the feeling of being out of control and finding it difficult to stop, often accompanied by shame and dishonesty about our dependency.
By “social media,” I also mean online games or compulsively checking the news. The Buddha didn’t specifically address the internet or social media, but he did offer a lot of wisdom on overcoming compulsive behaviors. One key discourse is the Vitakkasanthana Sutta, or the “Discourse on Quieting Thinking,” which is about letting go of unhelpful urges and habits.
“Thinking” in this context includes not just inner dialogue but also urges that prompt actions, like picking up your phone without conscious thought. The discourse’s principles apply broadly, even while we’re on social media, making it akin to a Social Media Sutra.
The Sutta provides five tools, suggesting that you start with the first one and move to the next if it doesn’t work. Each tool comes with an illustration to aid understanding, some more immediately useful than others.
These five approaches offer a robust set of tools for overcoming addictive behaviors and the accompanying negative emotions. I’ll explore each, sharing what the Buddha said and how to practically apply these tools.
That’s it for today. I hope you enjoy this series of blog posts. You can start by reading about the first tool, Pivoting Toward the Skillful.
Notice any addictive behaviors related to your social media use. What suffering does it cause? How does your compulsion show itself? Can you experiment with giving up social media, even for a day or two? If not, what’s holding you back? What do you experience if you do manage to take a break? Do you feel joy, relief, craving, or anxiety?
Consider limiting your social media time in a structured way and gradually reducing it. This straightforward approach, while requiring willpower, can significantly cut down your social media usage.
Bodhipaksa has published a series of six posts on mindful and self-compassionate tools for overcoming social media addiction. This applies ancient teachings to modern problems, showing the Dhamma’s relevance today just as it was over two millennia ago.